Monday, July 1, 2024

Warm up:

2 Rounds of-

:20 Legovers

:20 Climber Stretch

:20 High Knees

:30 bar Hang

:30 6 hold

:30 Hole sit (squat)

Then,

1:00 walk w/ OH Plate(15/25)

1:00 Hollow Rocks

10 Slow Push aways

PVC Orbits n Pass Throughs

PVC work - Back Squats n Deads review

Deads 5x3’s on cadence

Skill(with Review)

3x8 Good Mornings (light)

WOD

30 Deadlifts (135/225)

2 min Rest - reduce LBS

Then,

8 min AMRAP

6 Back Squats (75/115)

6 Jumping Lunges

6 Romanian Deads (75/115)

AMRAP will be a gas challenge while smoking that posterior chain!!!